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measuring stress hormones and how they affect our fat cells and fat metabolism. Dr. Pamela Peeke has been the leading researcher in this area and she has found that our body interprets any kind of stress in our life as physical stress and immediately responds using the "fight or flight" response. Unfortunately, most of the stress in our lives is not physical stress but rather work, kids, financial, etc.—more of the emotional or mental type of stress. But nonetheless, as our stress increases, the stress hormone, cortisol, is released into the blood stream. Cortisol has two negative effects in terms of fat loss: one, it causes the body to crave more fat and sugar; secondly, it causes the body to uptake more fat into the fat cells in order to store energy. Both act as a defense mechanism to provide the body with energy to fight off the stress. Unfortunately, since we're not really undergoing any physical stress, we instead just get fatter. In addi- tion, high levels of stress have been associ- ated with increased risk for cardiovascular disease. The message is clear—if you and your clients want to obtain optimal health, we need to manage stress. So how can you help as a trainer?

• Schedule in at least one mind-body program into your clients’ weekly programs. Ask them to take a yoga, pilates, tai chi or meditation class.

• Provide clients with a list of anti-stress

activities that they can post and have read- ily available when needed. Include some of these suggestions: o Take a bath o Get a massage

o Go shopping—retail therapy can help if the funds are available o Write in a journal o Read o Pray o Schedule a holiday if even just for a weekend or day get-away

• If you know your client is undergoing

a lot of stress, back off on the intensity and expectations you have for them. Remember that exercise is a stress to the system and will increase cortisol levels so if they are already under cortisol overload it will only compound the issues. Know when to go a little lighter and when to be a little more nurturing.

• Have them journal their daily habits and look for patterns. For example, they may notice that when they eat a certain type of food or drink, they have more difficulty sleeping. They may need to eliminate certain types of foods and/or drinks such as caffeine in the evening.

• Help them develop a night time rou-

tine. For example, perhaps they start with deep breathing, then they read a book with a reading light until their eyes start to close, then they shut off the light. Suggest they have dark curtains or blinds to keep out the light and avoid any cell phone or computer usage in bed.

If you are working hard with your clients

to help them achieve results, you want to make sure what they are doing when they are not with you isn’t sabotaging their results!

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 20 years and has received numerous industry awards including 2010 canfitpro International Fitness Presenter of the Year, 2006 IDEA Fitness Direc- tor of the Year, 1998 IDEA Personal Trainer of the Year, and 1998 canfitpro Canadian Presenter of the Year. As a fitness trainer, fitness columnist for vari- ous magazines and newspapers, authour of five books and manuals including Go For Fit - the Winning Way to Fat Loss, Fit over Forty, and The Successful Trainers Guide to Marketing, featured presenter in various fitness DVDs, and international fitness presenter, she is a spokesperson for Nike, and PowerBar. Her personal training studio, Northwest Personal Training, in Vancouver WA has

been awarded the Better Business Bureau ‘Business of the Year’ and the Chamber of Commerce ‘Community Builder Award’ for efforts at improving the community and fundraising iniatives. She can be reached at

East to West Yoga ���������������������������������������

Windsor region,ON Skead, northernON Toronto,ON Pickering,ON

Other courses: Using Props Basic Sanskrit in Yoga Intro to Vinyasa Yoga Partner Yoga

November 23-24 December 21-22 January 25-26, 2014 March 8-9, 2014

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Toronto,ON Pickering,ON Ottawa region,ON

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For group bookings: contact us for details CECs Available

Please visit our website for dates for:

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Group lnsurance Program available for certified East to West graduates. (416) 588-3568 NOVEMBER/DECEMBER 2013 canfitpro 37

In addition, more and more literature

is touting the importance of sleep in terms of optimal health and fat loss. We now understand that when the body doesn’t get the seven to eight hours of sleep every night that it needs to rejuvenate and repair, it finds ways to compensate for the lower levels of serotonin or dopamine caused by lack of sleep. It does this by increasing appetite and craving foods with sugar and fats that instantly give you the immediate release of serotonin and dopamine. It also causes you to store more fat as a defense mechanism to provide you the energy to help manage the longer days. So getting to bed early and getting some good “R&R” is critical to exercise success and achieving great results! Plus if your clients are in bed at a decent hour, they will be less likely to be munching! Here are some tips to help you manage their sleep:

• Check on your clients’ sleeping habits

at each session. If they haven’t been sleeping well or suffering from insomnia, back off on your exercise intensity. Exercise tends to help promote sleep however, if they are already sleep deprived, going too hard may increase risk for injury or illness.

• If they are having difficulty sleeping,

make sure they are not exercising too closely to bed time. Morning workouts tend to be better for those suffering from sleep issues.

CertIfICatIon $149

Learn how to:

• Operate a prof essional business • Process clients

• Create in-home exercise prescription and program design

• Implement renewal and referral system CEC’s available via correspondence! oPeratIng your buIsness

13 essential forms provide your company with: • Protection against liability

• Proper intake and processing of new clients • Operational forms to streamline your business processes

• Created/approved by eLifestyle`s medical and legal team

To purchase or enroll, contact:


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